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What the Research Says About Eating Prunes for Heart Health

What the Research Says About Eating Prunes for Heart Health

For individuals looking to improve heart health, can consuming prunes help support cardiovascular health?

What the Research Says About Eating Prunes for Heart Health

Prunes and Heart Health

Prunes, or dried plums, are fiber-rich fruits that are more nutrient-dense than fresh plums and help digestion and bowel movement. (Ellen Lever et al., 2019) New research suggests they could offer more than digestion and constipation relief, according to new studies presented at the American Society for Nutrition. Eating prunes daily can improve cholesterol levels and reduce oxidative stress and inflammation.

  • Eating five to 10 prunes a day may support heart health.
  • Heart health benefits of regular consumption were seen in men.
  • In older women, regularly eating prunes had no negative effect on total cholesterol, blood sugar, and insulin levels.
  • Another study found that eating 50–100 grams or five to ten prunes daily was associated with reduced heart disease risks. (Mee Young Hong et al., 2021)
  • The reductions in cholesterol and inflammation markers were because of improvements in antioxidant levels.
  • The conclusion was that prunes can support cardiovascular health.

Prunes and Fresh Plums

Although studies have suggested that prunes can support heart health, that doesn’t mean fresh plums or prune juice can offer the same benefits. However, there are not many studies on the benefits of fresh plums or prune juice, but it is possible that they would. However, further research is needed. Fresh plums that have been dried in hot air improve the nutritional value and shelf life of the fruit, which could be the reason the dried version retains more nutrients. (Harjeet Singh Brar et al., 2020)

  • Individuals may have to eat more plums to acquire the same benefits.
  • Eating 5–10 prunes seems to be easier than trying to equal the same amount, or more, of fresh plums.
  • But either option is recommended instead of prune juice as whole fruits have more fiber, make the body feel fuller, and are lower in calories.

Benefits For Young Individuals

Most of the research has been conducted on postmenopausal women and men over 55, but younger individuals can also benefit from eating prunes. A diet that is rich in fruits and vegetables is considered healthy, so adding prunes to one’s diet will add to health benefits. For individuals who don’t like prunes, fruits like apples and berries are also recommended for heart health. However, fruits only make up one part of the diet, and it is important to focus on a balanced diet with vegetables, legumes, and heart-healthy oils. Prunes contain a lot of fiber, so individuals are recommended to add them slowly into their daily routine, as adding too much at once can lead to cramping, bloating, and/or constipation.


Conquering Congestive Heart Failure


References

Lever, E., Scott, S. M., Louis, P., Emery, P. W., & Whelan, K. (2019). The effect of prunes on stool output, gut transit time and gastrointestinal microbiota: A randomised controlled trial. Clinical nutrition (Edinburgh, Scotland), 38(1), 165–173. doi.org/10.1016/j.clnu.2018.01.003

Hong, M. Y., Kern, M., Nakamichi-Lee, M., Abbaspour, N., Ahouraei Far, A., & Hooshmand, S. (2021). Dried Plum Consumption Improves Total Cholesterol and Antioxidant Capacity and Reduces Inflammation in Healthy Postmenopausal Women. Journal of medicinal food, 24(11), 1161–1168. doi.org/10.1089/jmf.2020.0142

Harjeet Singh Brar, Prabhjot Kaur, Jayasankar Subramanian, Gopu R. Nair & Ashutosh Singh (2020) Effect of Chemical Pretreatment on Drying Kinetics and Physio-chemical Characteristics of Yellow European Plums, International Journal of Fruit Science, 20:sup2, S252-S279, DOI: 10.1080/15538362.2020.1717403

Nutrients & Supplements For Nerve Repair With Decompression

Nutrients & Supplements For Nerve Repair With Decompression

Introduction

The central nervous system transmits information between the brain, muscles, and organs through 31 nerve roots from the spinal cord. These nerve roots are interconnected with the body’s muscles and organs, ensuring each body section is connected to the upper and lower extremities. The neuron signals transmitted through these nerve roots provide sympathetic and parasympathetic signaling, allowing the body and its systems to function correctly. However, injuries and pathogens affecting the nerve roots can cause the neuron signals to become unstable, involving the muscles, tissues, and vital organs and leading to chronic conditions and pain-like symptoms. Fortunately, small changes in diet and supplements can help reduce nerve pain and improve a person’s quality of life. This article will discuss nerve pain and its symptoms, how nutrients and supplements can help reduce it, and non-surgical treatments that can help restore the body from nerve pain. We work with certified medical providers who use our patients’ valuable information to provide non-surgical treatments for nerve pain combined with nutrients and supplements from reoccurring. We encourage patients to ask essential questions and seek education from our associated medical providers about their condition. Dr. Jimenez, D.C., provides this information as an educational service. Disclaimer

 

How Does Nerve Pain Occur In The Body?

 

Have you been experiencing pins and needles in your hands or feet or constant muscle twitches? Maybe you’re feeling pain in your upper or lower extremities. If you’ve had these sensations all over your body, it could be due to nerve pain affecting your musculoskeletal system. Research studies have shown nerve pain is often caused by a lesion or disease that is affecting the brain’s somatosensory system. This can cause an imbalance in neuron signaling and disrupt information traveling to the brain. The somatosensory system is responsible for our ability to feel, touch, and experience pressure and pain. When it’s affected by injuries or pathogens, information can be disrupted in the spinal cord and brain. Additional research studies revealed that nerve pain could be caused by compressed nerve roots, leading to ongoing or intermittent pain that may spread to different areas and cause structural changes involving peripheral and central sensitization. This can lead to associated symptoms that can disrupt normal body functions.

 

Nerve Pain Symptoms

It might be nerve pain if you are feeling pain in your upper or lower extremities. Research studies revealed that this type of pain can cause symptoms that feel like pain in your muscles or organs, but neurological disorders may cause it. The severity and specific symptoms can vary from person to person. Some common symptoms of nerve pain include:

  • Referred pain
  • Numbness
  • Tingling
  • Cognitive deficits
  • Loss of sensory and motor function
  • Inflammation
  • Pain to light touches

Nerve pain is a common issue for those with chronic conditions, and research shows that nociceptive and neuropathic pain mechanisms are interconnected. For instance, back pain and radiculopathy are often linked, causing referred pain. This means that the pain receptors are in a different location from where the pain originated. However, there are ways to alleviate nerve pain symptoms and address underlying factors contributing to this discomfort.

 


The Functional Medicine Approach- Video

Suppose you suffer from nerve pain and seek to alleviate the symptoms and restore your body’s natural state. While making small changes can help, they may not provide quick results. However, functional medicine and non-surgical treatments can help with nerve pain and associated symptoms. The video above explains how functional medicine is safe and personalized and can be combined with other therapies to strengthen surrounding muscles and ligaments. By being more mindful of your body’s needs, you can find relief from nerve pain and improve your overall health.


Nutrients For Nerve Pain

 

Dr. Eric Kaplan, D.C., FIAMA, and Dr. Perry Bard, D.C., wrote “The Ultimate Spinal Decompression” and explained that our body’s nerves require constant nutrients for maintenance and repair. It’s crucial to incorporate various nutrients and supplements to reduce nerve pain and its symptoms. Here are some essential body nutrients that can help alleviate nerve pain.

 

Nitric Oxide

The body produces a vital nitric oxide nutrient, which can help alleviate nerve pain. Insufficient nitric oxide production can result in health issues such as high blood pressure, erectile dysfunction, and respiratory and cardiovascular problems. Nitric oxide works as a vasodilator, relaxing the blood vessels in the inner muscles, promoting increased blood flow, and reducing elevated blood pressure levels. Nitric oxide is crucial in supporting the nervous and cardiovascular systems, ensuring that neuron signals in nerve roots remain stable. Research studies indicate that taking nitric oxide supplements can enhance exercise performance.

 

ATP

ATP is a crucial nutrient that the human body naturally produces. Its primary role is to store and generate energy within the cells. ATP plays a significant role in the proper functioning of various organs and muscles in the body. The body’s metabolic pathway, cellular respiration, creates ATP, one of the most efficient processes. We use ATP in our daily lives by consuming food and drinks, and the air we breathe helps break down ATP, thus producing water in the body. Additionally, when the body is in motion, ATP works with nitric oxide to produce energy output in the nerves, muscles, and organs.

 

Supplements For Nerve Pain

The body requires supplements in addition to nutrients to alleviate symptoms of fatigue, inflammation, and pain caused by nerve pain. Nerve pain can affect the parasympathetic and sympathetic nerves, leading to disrupted neuron signals, resulting in the brain sending the immune system to attack healthy cellular structures as if they were foreign invaders. However, research has shown that incorporating supplements can help reduce the inflammatory effects of nerve pain, improve neural regeneration, reduce oxidative stress, and enhance motor and functional recovery from injured nerves.

 

Treatments For Nerve Pain

To effectively reduce the impact of nerve pain, individuals often consult with their primary doctor to develop a personalized treatment plan. Nutrients and supplements are only half of the recovery process. Non-surgical treatments such as chiropractic care, physical therapy, and spinal decompression can significantly lower chronic conditions associated with nerve pain. Studies have shown that compressed nerve roots caused by pathological factors can lead to overlapping risk profiles that affect the body. Spinal decompression is a treatment that relieves compressed nerves through gentle traction on the spinal disc. Spinal decompression, combined with a healthy diet, exercise, and other therapies, can educate people on preventing nerve pain from returning.

 

Conclusion

Nerve pain can severely impact a person’s life, causing disability and reduced quality of life due to its potential risks to muscles, organs, and tissues. However, incorporating a variety of nutrients and supplements into the body can help reduce the effects of nerve pain. By combining these methods with non-surgical treatments, individuals can better understand what’s happening to their bodies and work to restore them to normal. A personalized plan for health and wellness that includes these techniques can alleviate nerve pain and its symptoms and promote natural healing.

 

References

Abushukur, Y., & Knackstedt, R. (2022). The Impact of Supplements on Recovery After Peripheral Nerve Injury: A Review of the Literature. Cureus, 14(5). doi.org/10.7759/cureus.25135

Amjad, F., Mohseni-Bandpei, M. A., Gilani, S. A., Ahmad, A., & Hanif, A. (2022). Effects of non-surgical decompression therapy in addition to routine physical therapy on pain, range of motion, endurance, functional disability and quality of life versus routine physical therapy alone in patients with lumbar radiculopathy; a randomized controlled trial. BMC Musculoskeletal Disorders, 23(1). doi.org/10.1186/s12891-022-05196-x

Campbell, J. N., & Meyer, R. A. (2006). Mechanisms of Neuropathic Pain. Neuron, 52(1), 77–92. doi.org/10.1016/j.neuron.2006.09.021

Colloca, L., Ludman, T., Bouhassira, D., Baron, R., Dickenson, A. H., Yarnitsky, D., Freeman, R., Truini, A., Attal, N., Finnerup, N. B., Eccleston, C., Kalso, E., Bennett, D. L., Dworkin, R. H., & Raja, S. N. (2017). Neuropathic pain. Nature Reviews Disease Primers, 3(1). doi.org/10.1038/nrdp.2017.2

Finnerup, N. B., Kuner, R., & Jensen, T. S. (2021). Neuropathic Pain: From Mechanisms to Treatment. Physiological Reviews, 101(1), 259–301. doi.org/10.1152/physrev.00045.2019

Kaplan, E., & Bard, P. (2023). The Ultimate Spinal Decompression. JETLAUNCH.

Kiani, A. K., Bonetti, G., Medori, M. C., Caruso, P., Manganotti, P., Fioretti, F., Nodari, S., Connelly, S. T., & Bertelli, M. (2022). Dietary supplements for improving nitric-oxide synthesis. Journal of Preventive Medicine and Hygiene, 63(2 Suppl 3), E239–E245. doi.org/10.15167/2421-4248/jpmh2022.63.2S3.2766

Disclaimer

Healthy Breads: El Paso Back Clinic

Healthy Breads: El Paso Back Clinic

The right kind of bread can be an extremely healthful food. Eating more whole grains is associated with lower weight and reduced health problems, heart disease, and cancer risk. Keeping bread in a healthy diet begins with choosing varieties with the best nutrition. Certain types are naturally high in fiber, vitamins, and minerals. Others are made from refined grains with added vitamins and minerals. Nutritional experts evaluate healthy breads based on researched health benefits and fiber, protein, micronutrient content, and total calories.

Healthy Breads: EP's Functional Chiropractic Clinic Team

Healthy Breads

100% Whole Wheat

  • 100% whole wheat bread contains abundant fiber and nutrients and is one of the most nutritious varieties.
  • A slice of bread made with all whole wheat flour provides 80 calories, 5 grams of protein, 0 grams of fat, 20 grams of carbohydrates, and 3 grams of fiber.
  • One hundred percent whole wheat bread also contains essential minerals like calcium, selenium, manganese, phosphorus, and thiamin.
  • Increasing whole grains has been shown to reduce the risk of multiple chronic diseases, including type 2 diabetes, cancer, and heart disease.
  • Studies have demonstrated the positive effects of whole grains on weight control.
  • Many breads advertise themselves as whole wheat and might not contain 100% whole, unrefined grains.
  • Read labels to determine if store-bought bread was made with only whole wheat flour.
  • A 100% whole wheat bread will either be labeled as such or have whole wheat flour as its first ingredient and does not list other flours like wheat flour or enriched bleached flour.

Multigrain

  • Whole grains like oats, buckwheat, barley, amaranth, and millet can be included in multigrain breads for increased fiber, protein, and micronutrients.
  • Adding a variety of whole grains like these can help reduce the risk of certain chronic diseases.
  • Navigating to healthy multigrain bread can be misleading.
  • Breads labeled as multigrain can be difficult to tell whether the grains used to make the bread were whole or refined.
  • It’s recommended to look for a multigrain bread label that has 100% whole grain.

Oat

  • Oats are whole grains that can supplement whole wheat in healthy store-bought and homemade breads.
  • Oats contain a special fiber called beta-glucan, with benefits that include lowering bad cholesterol, regulating blood sugar, and lowering blood pressure.
  • Oats are high in soluble fiber, which helps reduce constipation.
  • Read the labels and look for brands that list oats and whole wheat flour as the first ingredients with minimal added sugars.

Flax Seed

  • Flaxseeds are not grains, but they aren’t packed with nutrients.
  • These seeds are high in fiber and polyunsaturated fats.
  • Adding flaxseed might help protect against certain cancers and improve heart health.
  • Because the seeds are naturally gluten-free, flax seed bread can be an option for individuals with celiac disease or gluten sensitivity.
  • Some commercially prepared breads combine flax with wheat, but individuals may have to make their own for a loaf made entirely with flaxseed.

Sourdough

  • Sourdough bread is made through fermentation, which adds healthy probiotics to the finished product.
  • A diet rich in probiotics from fermented foods has been linked with positive health outcomes.
  • Benefits include the bread’s natural probiotics, improved digestion, immune system function, extra fiber, protein, and minerals.
  • For the healthiest, choose a variety made with whole wheat flour.

Benefits of a Healthy Diet and Chiropractic


References

Aune, Dagfinn, et al. “Whole grain consumption and risk of cardiovascular disease, cancer, and all-cause and cause-specific mortality: a systematic review and dose-response meta-analysis of prospective studies.” BMJ (Clinical research ed.) vol. 353 i2716. 14 Jun. 2016, doi:10.1136/bmj.i2716

El Khoury, D et al. “Beta glucan: health benefits in obesity and metabolic syndrome.” Journal of Nutrition and Metabolism vol. 2012 (2012): 851362. doi:10.1155/2012/851362

Freitas, Daniela, et al. “Lemon juice, but not tea, reduces the glycemic response to bread in healthy volunteers: a randomized crossover trial.” European Journal of Nutrition vol. 60,1 (2021): 113-122. doi:10.1007/s00394-020-02228-x

“Healthy Bread.” Hall’s Journal of Health vol. 3,7 (1856): 144-146.

Kikuchi, Yosuke, et al. “Effects of Whole Grain Wheat Bread on Visceral Fat Obesity in Japanese Subjects: A Randomized Double-Blind Study.” Plant foods for human nutrition (Dordrecht, Netherlands) vol. 73,3 (2018): 161-165. doi:10.1007/s11130-018-0666-1

Menezes, Leidiane A A, et al. “Effects of Sourdough on FODMAPs in Bread and Potential Outcomes on Irritable Bowel Syndrome Patients and Healthy Subjects.” Frontiers in microbiology vol. 9 1972. 21 Aug. 2018, doi:10.3389/fmicb.2018.01972

Parikh, Mihir, et al. “Flaxseed: its bioactive components and their cardiovascular benefits.” American Journal of Physiology. Heart and circulatory physiology vol. 314,2 (2018): H146-H159. doi:10.1152/ajpheart.00400.2017

P, Nirmala Prasadi V, and Iris J Joye. “Dietary Fibre from Whole Grains and Their Benefits on Metabolic Health.” Nutrients vol. 12,10 3045. 5 Oct. 2020, doi:10.3390/nu12103045

Tosh, Susan M, and Nicolas Bordenave. “Emerging science on benefits of whole grain oat and barley and their soluble dietary fibers for heart health, glycemic response, and gut microbiota.” Nutrition Reviews vol. 78, Suppl 1 (2020): 13-20. doi:10.1093/nutrit/nuz085

Staying Hydrated Can Help Relieve Back Pain: Back Clinic

Staying Hydrated Can Help Relieve Back Pain: Back Clinic

Individuals may not be aware that back discomfort/pain symptoms can be connected to not staying hydrated. When the body is dehydrated, it reduces the amount of fluid in the spinal discs making them smaller, resulting in decreased cushioning and support for the spine. The stress can lead to swelling, causing further back discomfort, even a herniated disc. Individuals that experience frequent back pain could find relief by increasing their H2O consumption.

Staying Hydrated Can Help Relieve Back Pain: EP Chiropractic

Staying Hydrated

Physical activity and healthy nutrition are important for healthy living. However, individuals can forget the basic need for water, often resulting in dehydration. The body needs to maintain hydration levels to function correctly. Dehydration can cause the body’s fascia/connective tissue which supports every cell and organ, to lose lubrication that allows the muscles to move, slide, and glide smoothly, causing stiffness, and tangled knots/trigger points, making movement difficult and painful.

The Body’s Overall Health

  • The body is 60% water.
  • Hydration replaces body fluids lost through exhaling, sweating, and waste elimination.
  • The body loses and needs to replace around 2-3 quarts of water daily.
  • Proper hydration regulates temperature, keeps the joints functioning smoothly, protects the spine, and facilitates waste removal.

Dehydration

Even being a little dehydrated is not healthy. Studies have shown that losing 1-2% of body weight without replacing fluids causes thinking and memory problems. A 4% deficit causes headaches, irritability, and sleepiness. Physical work or working outdoors without proper hydration impairs muscle endurance and strength. Dehydration stresses the spine even more which can cause painful swelling and bulged discs. Chronic pain conditions can be worsened by dehydration. This includes:

  • Overall stiffness
  • Headaches
  • Migraines
  • Joint pain
  • Arthritis
  • Fibromyalgia
  • All can be affected by dehydration.

Lack of water levels can lead to back pain because the discs between the vertebrae need fluid to cushion the bones. They begin to dry out when not properly hydrated, exacerbating back discomfort symptoms that could lead to similar symptoms in the neck or legs.

  • The spinal discs are filled with a gel substance of around 75% water.
  • The inner and outer rings/nucleus pulposus are made almost entirely of water.
  • Water is slowly released from the spinal discs throughout the day.
  • The discs absorb most of the shock from everyday movements while protecting the spinal cord.
  • The discs rehydrate during sleep.

Indicators of Dehydration

Other than back pain and discomfort, other symptoms of dehydration.

  • Fatigue
  • Irritability
  • Muscle Cramps
  • Headaches
  • Dark Urine
  • Dry Skin
  • Dry Eyes
  • Blurry Vision
  • Bad Breath
  • Dizziness
  • Fever

Caffeinated beverages – soft drinks, tea, and coffee count partly toward daily fluid intake. They do not dehydrate the body, but they can increase urination and are recommended not to be the primary source of liquids during the day.

Hydration

Throughout the day, drink plenty of water and move around and stretch to circulate the H2O.

Increase Water Intake

  • Sixty-four ounces, eight glasses per day, is the common recommendation.
  • Water intake encompasses all the liquids consumed in a day, including coffee, tea, and soup.
  • Foods like cantaloupe and watermelon count toward daily water consumption.
  • The best sources are water and drinks, primarily water sport replacement drinks, herbal teas, lemon water, and vegetable broth.
  • Drink more when working out and being active. More water is needed on top of the 64 ounces when active.
  • Keep hydrating long after the physical activity or workout is over.
  • Check out hydration-tracking apps.

Drink Before Becoming Thirsty

  • When the brain signals thirst, the body is already dehydrated.
  • Stay ahead by sipping water throughout the day.
  • Keep a water bottle close by at school or work, refill it twice daily, and increase refills on hot days.

Monitor Hydration Levels

  • An easy way to assess dehydration is by looking at urine color.
  • Light yellow or clear is healthy.
  • Dark yellow or cloudy indicates dehydration.

The Injury Medical Chiropractic and Functional Medicine Team can realign the spine and body to optimal function and assist in developing a nutrition plan to maintain health and wellness.


Benefits Of Healthy Eating and Chiropractic Care


References

El-Sharkawy, Ahmed M et al. “Acute and chronic effects of hydration status on health.” Nutrition Reviews vol. 73 Suppl 2 (2015): 97-109. doi:10.1093/nutrit/nuv038

Johannaber, Kenneth, and Fadi A Fathallah. “Spinal disc hydration status during the simulated stooped posture.” Work (Reading, Mass.) vol. 41 Suppl 1 (2012): 2384-6. doi:10.3233/WOR-2012-0470-2384

Manz, Friedrich, and Andreas Wentz. “The importance of good hydration for the prevention of chronic diseases.” Nutrition Reviews vol. 63,6 Pt 2 (2005): S2-5. doi:10.1111/j.1753-4887.2005.tb00150.x

Ritz, Patrick, and Gilles Berrut. “The importance of good hydration for day-to-day health.” Nutrition Reviews vol. 63,6 Pt 2 (2005): S6-13. doi:10.1111/j.1753-4887.2005.tb00155.x

Stretching Objective: El Paso Back Clinic

Stretching Objective: El Paso Back Clinic

Stretching Objective: The body needs to be flexible to maintain a full range of motion. Stretching keeps the muscles supple, strong, and healthy; without it, the muscles shorten and become stiff and tight. Then, when the muscles are needed, they are weak and unable to extend fully. This increases the risk of joint pain, strains, injuries, and muscle damage. For example, sitting in a chair for a long time results in tight glute muscles and hamstrings, which leads to back discomfort symptoms and inhibits walking. Injury Medical Chiropractic and Functional Medicine Clinic can help individuals develop a personalized stretching program to maintain smooth mobility, flexibility, and function.

Stretching Objective: EP Chiropractic Wellness ClinicStretching Objective

Benefits

The body needs to be flexible to maintain mobility, balance, and independence. The benefits of regularly stretching include:

  • Muscles function at optimal levels.
  • Maintains muscle length.
  • Maintains muscle strength.
  • Increased blood circulation.
  • Endorphin release.
  • Parasympathetic activation.
  • Relieves stress.
  • Natural toxin removal.
  • Relieves body aches and soreness.
  • Improves ability and performance in physical activities.
  • Reduces the risk of injuries.
  • Improves posture.

Important Areas

The areas critical for mobility include:

  • Lower back/waistline
  • Hip flexors
  • Hamstrings
  • Quadriceps in the front of the thigh.
  • Calves
  • Neck
  • Shoulders

Stretch Reflex

When the muscles are stretched, so are the muscle spindles. The spindle records the change in length and speed and transmits the signals through the spinal cord, which conveys the information. This triggers the stretch reflex, which tries to resist the change by causing the stretched muscle to contract. Muscle spindle function helps maintain muscle tone and protects the body from injury. One of the reasons for holding a stretch for a specific amount of time is because, as the muscle stays in a stretched position, the spindle acclimates to the new condition and reduces its resistance signaling, gradually training the stretch receptors to allow greater lengthening of the muscles.

Chiropractic Stretch Training

However, stretching once won’t generate maximum flexibility. Tight muscles may have taken months or years to develop; therefore, it will take time to achieve flexibility and must be continually worked on to maintain it. Chiropractors and physical therapists are body movement experts and can assess individual muscle strength and develop a customized stretching program.


Muscle Spindle Activation


References

Bhattacharyya, Kalyan B. “The stretch reflex and the contributions of C David Marsden.” Annals of Indian Academy of Neurology vol. 20,1 (2017): 1-4. doi:10.4103/0972-2327.199906

Behm, David G et al. “Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review.” Applied physiology, nutrition, and metabolism = Physiologie applique, nutrition et metabolism vol. 41,1 (2016): 1-11. doi:10.1139/apnm-2015-0235

Berg, K. Stretching fundamentals. In: Prescriptive Stretching. 2nd ed. Kindle edition. Human Kinetics; 2020.

da Costa, Bruno R, and Edgar Ramos Vieira. “Stretching to reduce work-related musculoskeletal disorders: a systematic review.” Journal of rehabilitation medicine vol. 40,5 (2008): 321-8. doi:10.2340/16501977-0204

Page, Phil. “Current concepts in muscle stretching for exercise and rehabilitation.” International journal of sports physical therapy vol. 7,1 (2012): 109-19.

Witvrouw, Erik, et al. “Stretching and injury prevention: an obscure relationship.” Sports medicine (Auckland, N.Z.) vol. 34,7 (2004): 443-9. doi:10.2165/00007256-200434070-00003

Recommended Chiropractic Supplements: Back Clinic

Recommended Chiropractic Supplements: Back Clinic

Chiropractic treatment focuses on the musculoskeletal and nervous systems. As with all body systems, specific nutrients protect and increase their functional strength. Various chiropractic-recommended supplements can help in the treatment of musculoskeletal issues and help transform an individual’s health.

Recommended Chiropractic SupplementsChiropractic Education

Chiropractors study food-based supplements that are bio-available to cells and are easily absorbed by the body. These food-based supplements and vitamins are seen as food by the body. Supplements are used in detoxification to overcome nutritional deficiencies and enhance an individual’s diet by taking nutrients to optimum levels. Immune system health can also be strengthened by keeping the body resistant to diseases.

Functional Nutrition

Chiropractic medicine study’s all the building blocks of the body that, include:

Holistic nutrition teaches that the body heals from within, which is why healing the gut first, is essential to healing the rest of the body and maintaining health.

Recommended Chiropractic Supplements

Dietary supplements that directly impact the health of the musculoskeletal and the nervous system.

Potassium

  • Potassium is an important regulator of nerve impulses.
  • Electrochemical signals or action potentials use potassium and sodium to generate responses from cells in the nervous system.
  • Potassium is necessary for turning off nerve impulses and preventing the uncontrolled signaling of nerves.
  • Uncontrolled signaling can lead to movement disorders.

Calcium

  • Calcium is necessary for the regulation of the action potentials throughout the body.
  • Calcium helps initiate action potentials and helps the cells return to a normal state afterward.
  • Calcium contributes to the development of the nervous system helping guide the nerve cells.
  • Calcium is a major element of bone health to repair bones’ and facilitate regrowth.
  • The body will take the calcium from the bones if there is a calcium deficiency.

Vitamin D

  • One of the most important nutrients for bone health.
  • Vitamin D helps promote bone development and growth.
  • Facilitates calcium absorption helping the body process and absorb the calcium.
  • Increases the effectiveness of daily calcium.

Vitamin B12

  • A member of the B Complex.
  • B12 is essential to the function of the nervous system and the body’s metabolism.
  • B12 breaks complex carbohydrates into more simplistic glucose for basic functions.
  • B12 helps maintain the nerve insulator myelin, which is necessary for nerve transmission.
  • B12 deficiency has been linked to the loss of myelin and can lead to serious conditions like Alzheimer’s.
  • B12 shots deliver the nutrient directly to the bloodstream bypassing the absorption process necessary for oral supplements.

Vitamin K

  • Vitamin K helps balance and facilitate calcium absorption.
  • Vitamin K helps strengthen bones and increase bone density.
  • Often recommended for individuals with osteopenia and osteoporosis to help prevent fractures.

How To Choose Supplements


References

Lee, Mi Kyung, et al. “The use of nutritional guidance within chiropractic patient management: a survey of 333 chiropractors from the ACORN practice-based research network.” Chiropractic & manual therapies vol. 26 7. 20 Feb. 2018, doi:10.1186/s12998-018-0175-1

Nguyen, Douglas L. “Guidance for supplemental enteral nutrition across patient populations.” The American journal of managed care vol. 23,12 Suppl (2017): S210-S219.

Pludowski, Pawel, et al. “Vitamin D effects on musculoskeletal health, immunity, autoimmunity, cardiovascular disease, cancer, fertility, pregnancy, dementia and mortality-a review of recent evidence.” Autoimmunity reviews vol. 12,10 (2013): 976-89. doi:10.1016/j.autrev.2013.02.004

Song, Yong-Ak, et al. “Electrochemical activation and inhibition of neuromuscular systems through modulation of ion concentrations with ion-selective membranes.” Nature materials vol. 10,12 980-6. 23 Oct. 2011, doi:10.1038/nmat3146

Yogurt and Gut Health: Functional Back Clinic

Yogurt and Gut Health: Functional Back Clinic

Yogurt is a dairy product made by the bacterial fermentation of milk. The bacteria used are called yogurt cultures, which ferment lactose, which is the natural sugar found in milk. This process produces lactic acid that causes milk proteins to curdle, giving yogurt its flavor and texture. It can be made from all types of milk. Although research is ongoing, the benefits of adding yogurt to one’s nutrition plan can improve overall health, including improved bone health, circulation, immune system function, and probiotics/healthy bacteria that improve digestion and gut health.

Yogurt and Gut Health: Functional Medicine TeamHealth Benefits

Yogurt comes from milk that varies; some are made from skim and fat-free, whereas whole milk is full-fat. Other nutrients include calcium, vitamin B-2, vitamin B-12, potassium, and magnesium. More research is needed, but there is some evidence that active cultures can help certain gastrointestinal conditions, including:

The benefits are thought to be due to the:

  • Changes in the microbiota of the gut.
  • The faster time food takes to circulate through the bowels.
  • Immune system improvement.

Feel Fuller

Yogurt is rich in protein and healthy fats, which makes it very filling. Both of these nutrients are key to feeling full for longer. A study found consuming high-protein Greek yogurt in the afternoon resulted in less hunger, increased fullness and delayed the need to eat before dinner.

Probiotics

  • Look for brands that say living cultures or contain active cultures.
  • Probiotics help regulate bowel movements, combat infections, and restore balance to the digestive system.
  • Different cultures are thought to have various benefits.

Choosing Options

  • Look for yogurts that are unflavored and low or no sugar.
  • Yogurt naturally contains about six to eight grams of sugar
  • Add toppings and fruit for flavor and sweetness.

Use in Recipes

  • Yogurt can be used as a substitute ingredient in a variety of recipes.
  • Plain yogurt can substitute for sour cream.
  • It can replace the fat, oil, and/or butter in muffin, brownie, or cake recipes.

Speak with a nutritionist and health coach to find out if yogurt would be beneficial. Nutritionists work with individuals to find the best foods for their body type, age, and health condition, explain how different foods impact the body, and what foods to avoid.


Functional Nutrition


References

Andoh, Akira. “Physiological Role of Gut Microbiota for Maintaining Human Health.” Digestion vol. 93,3 (2016): 176-81. doi:10.1159/000444066

Bull, Matthew J, and Nigel T Plummer. “Part 1: The Human Gut Microbiome in Health and Disease.” Integrative medicine (Encinitas, Calif.) vol. 13,6 (2014): 17-22.

Cleveland Clinic: “Which Yogurt is Right For You?” “Why — and When — You Should Include Probiotics in Your Diet.”

Jandhyala, Sai Manasa, et al. “Role of the normal gut microbiota.” World journal of gastroenterology vol. 21,29 (2015): 8787-803. doi:10.3748/wjg.v21.i29.8787

Le Roy, C.I., Kurilshikov, A., Leeming, E.R. et al. Yoghurt consumption is associated with changes in the composition of the human gut microbiome and metabolome. BMC Microbiol 22, 39 (2022). doi.org/10.1186/s12866-021-02364-2

Wu, Hsin-Jung, and Eric Wu. “The role of gut microbiota in immune homeostasis and autoimmunity.” Gut microbes vol. 3,1 (2012): 4-14. doi:10.4161/gmic.19320